One: Exercise method
Method 1: Sit-ups
Practice: lie flat on the ground, cross your hands on your chest, and bend your legs slightly, such as sit-ups, get up and lie down, and repeat several times. As for the number of times, it can be decided according to personal physique. In addition, stretching your hands forward or gently putting your head behind your back can help athletes get up easily. Although the effect is not as good as putting your hands across your chest, it is very suitable for beginners with beer bellies to practice.
Method 2: Bend your knees and lift your legs.
Practice: lie flat on the ground, keep your hands close to the floor, bend your knees and lift your legs (the fatter your knees will bend), then put them down and repeat them several times, which will help to exercise your lower abdominal muscles.
Method 3: Bend your knees and lift your legs.
Practice: sit on the floor, with your hips as the fulcrum, your arms on the ground, your legs bent and lifted, and then put them down. Obese men can effectively contract the lower abdomen in this way.
Method 4: Side abdominal muscle training
Practice: put one hand behind your ear, one hand close to the ground, do sit-ups in the left and right directions, and repeat several times. When doing this group of movements, the back must be close to the ground, and the hips standing sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.
Two: diet
Eat a moderate diet, eat seven points full, try to eat less nutritious foods such as sugar, starch and animal fat, and promote the consumption of body fat through moderate exercise.
Three: Matters needing attention
1, eat a proper diet, eat more vegetables, eat less meat and eggs, and keep seven points full every meal.
2. Pay attention to sports protection and exercise in strict accordance with the requirements of the training program to avoid injury.
3, reasonable arrangements for diet and daily life, adhere to exercise, exercise must be done every day.